Iron Rich Foods – Quick and Easy Ways to Increase Your Iron Intake

Iron Rich Foods – Quick and Easy Ways to Increase Your Iron Intake

It is easy to increase your iron intake by eating iron rich foods. However, a recent survey conducted among young women highlighted a big gap in their knowledge of iron rich foods:

Twenty six percent (26%) of young women admitted to having a hard time identifying foods rich in iron.

Twenty six percent (26%) of young women knew that liver is a good source of iron and forty percent (40%) are aware that green vegetables are a good source too.

Seventeen percent (17%) knew eating fortified cereal for breakfast could increase iron intake.

Twelve percent (12%) cited baked beans as one of the many iron rich foods.

Ten percent (10%) knew boiled eggs contain a good amount of iron.

Only nine percent (9%) mentioned red meat as among the top iron rich foods.

Two percent (2%) considered eating dried figs to up their iron intake.

Iron Rich Foods Overview

Consumption of iron rich foods is important in ensuring that your body is performing the way it should. It is also important in preventing diseases caused by iron deficiency. And it might surprise you that hear that iron deficiency is the number one nutrient deficiency in then United States and a major issue world wide. Here is a list of some the top iron rich foods which you should maximize in your diet:

Beef, pork, lamb and organ meat like liver. The redder the meat the better.

Poultry, especially the darker meat from the legs

Oily fish like sardines and mackarel and mollusks such as mussels, clams and oysters

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Iron Rich Foods for Vegetarians:

It may be difficult for vegetarians to get the recommended level of iron from their diet, since the body does not absorb iron found in vegetables as readily as that found in animal products. If you are vegetarian, here are some facts to help you maximize your iron intake.

Green leafy vegetables

Incorporating food or drinks rich in vitamin C, such as fruits, vegetables and fruit juice will help maximize absorption.

Eat iron fortified foods. You can find fortified breakfast cereal, fortified rice and much more.

Nuts, apricots and other dried fruits are great iron rich snacks.

Menu Ideas

With all these iron rich foods, it should be easy for you to prepare a delicious daily meal plan. Here are some ideas to help you get started.


fortified breakfast cereals or biscuits made of whole wheat with semi-skimmed milk

wholemeal toast with poached egg, two low-fat sausages, grilled tomato and baked beans

a glass of juice rich in vitamin C such as orange or grapefruit


wholemeal toast topped with sardines

bean salad or chicken salad

a glass of smoothie or juice


stir fried beef or vegetable

grilled beef burger, preferably low-fat and oven chips

a glass of juice or fruits



dried apricots or raisins

slice of gingerbread cake

Iron Absorption

Iron absorption has a huge impact in your body’s iron level. Aside from increasing your intake of the right foods, you should also increase your intake of foods that enhance iron absorption, such as foods rich in vitamin C and decrease or completely avoid foods that inhibit iron absorption, such as coffee and tea.

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When you eat food rich in iron along with absorption enhancers, you can really boost your daily iron intake.